Monday, January 10th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster
(Score is Weight)
WORKOUT
AMRAP x 12 MINUTES
100m Run
3 Thrusters (135/95)|(95/65)*
3 Burpee Bar Muscle-Ups
*Every round, Thruster reps increase by 1. For example, 3-4-5-6-etc. BMU stay at 3.
(Score is Rounds + Reps)
BMU Option 1: Burpee Jumping Bar Muscle-Up
BMU Option 2: Burpee Jumping Pull-Up or Chest to Bar Pull-Up
https://vimeo.com/662370873/ad8236a3cb
Tuesday, January 11th
WORKOUT
12 ROUNDS FOR TIME
5 Box Jumps (30/24)
10 Push-Ups
15 Russian KB Swing (70/53)|(53/35)
(Score is Time)
https://vimeo.com/662370468/28370bda11
Wednesday, January 12th
STRENGTH
EMOM x 10 MINUTES
MIN 1 – 5-7 or More Strict Toes to Bar or Knees to Chest
MIN 2 – 3 Push Press
+
3 Push Jerk (Light)*
*Keep Light & Focus on Cycling. Build little-by-little each set.
(Score is Weight)
WORKOUT
FOR TIME
400m Run Immediately Into…
18-15-12-9
Toes to Bar
Shoulder to Overhead (115/75)|(75/55)
(Score is Time)
https://vimeo.com/662369923/a231672523
Thursday, January 13th
WORKOUT
FOR TIME
1000/800m Row
12 DB Up-Downs (50/35)|(35/20)
65 Double Unders*
800/600m Row
12 No Push-Up Renegade Row**
55 Double Unders
500/400m Row
12 DB Up-Downs
45 Double Unders
250/200m Row
12 No Push-Up Renegade Row
35 Double Unders
*Option for “Unbroken” DU. If miss, start set over at 0.
**Row R + Row L = 1 Rep.
(Score is Time)
https://vimeo.com/662369439/22becd3763
Friday, January 14th
STRENGTH
2×6
2×3
Overhead Squat
*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the sets of 6 should be roughly 85%, the sets of 3 should be roughly 90%. Focus on perfect movement. Week 2 of 8
(Score is Weight)
WORKOUT
EMOM x 16 MINUTES
MIN 1&2 – 20/15 Cal Bike + Max Overhead Squats (75/55)|(45/35)
MIN 3 – 15 Hang Power Snatch
MIN 4 – Rest
(Score is Lowest Reps)
